ButtocksHow to train? There are many training movements, and the training effect of each movement is different, but some people don't know the best butt training. What are the movements? I believe someone knows the best butt training movements. So, what are the top ten best butt training exercises? Let’s find out together below.
Glute Bridge
Speaking of butt exercises, the Glute Bridge is naturally indispensable. , the reason why this action is named is because it has a good butt training effect. At the beginning, our body lies flat on the yoga mat, and our knees naturally bend. At this time, we use our waist and abdomen to exert force to allow our buttocks to leave the ground, and slowly move toward our back, so that the back can also leave the ground, until we The back, waist, abdomen and thighs form an arc. Hold this action for 30 seconds, which can exercise both your buttocks and legs.
Silent squat
Silent squat is a static movement, but it is still very effective for training the buttocks. At the beginning, we stood with our backs straight against the wall and squatted down so that our legs formed a 90-degree angle, just like sitting on a standard chair. The waist and abdomen are tightened. If you insist on this action for at least 30 seconds, you can clearly feel that our legs are sore and our buttocks are tightening, which means it is working.
Squats
In the process of doing deep squats, the exercise for the buttocks is actually the most significant. Although the legs can also be exercised, when doing deep squats, The buttocks are the most important power point. Regular squatting can also make the buttocks become more upturned and straight, but what we need to pay attention to is that we must do squats in small units. If the squat posture is not done properly, the effect will not be particularly ideal. When performing squats to train the gluteus maximus, if you have a good squat foundation, you can actually use other methods to perform a variety of movements, which can give everyone a better-looking butt line.
Upward leg raising movement
First lie flat on the yoga mat and let your legs straighten naturally. At this time, we use the strength of our waist, abdomen, buttocks and legs to work together. Allow your legs to lift upwards and keep your legs together. Try to keep the buttocks off the ground, so that the buttocks can rise upwards, which can make our buttocks tighter. Because the buttocks need to exert force, it can have a good exercise effect. Stick to this action 30 times is a set, and 3 to 5 sets are performed each time.
Lunge Squat
Stand with your feet apart in front and back, and adjust the distance according to your personal situation. When squatting, the front thigh is parallel to the ground, and the back knee is close to the ground but not touching the ground. It can be weight-bearing or not. Do 2 sets on each hip, for a total of 4 sets. 12-15 reps per set. Rest 30-60 seconds between sets.
Kneeling leg kick
Kneel on the mat as shown in the picture, with your palms directly under the shoulder joints and your thighs perpendicular to the ground. Keep your back straight and your chin slightly tucked. Exhale, straighten your legs and kick them back, inhale to return. Note that when your legs are straightened, they can be parallel to the plane of your back, and do not raise them excessively. Repeat the action 12-15 times and do 4 sets. Rest 30-60 seconds between sets.
Stiff-leg deadlift
With your feet shoulder-width apart, hold a dumbbell (or other heavy object). Inhale, with your back straight, bend your hips, and slowly lower the dumbbells along your legs, roughly under your knees. Exhale, stand up and return, tightening your buttocks at the top of the movement. Repeat the action 12-15 times and do 4 sets. Rest 30-60 seconds between sets.
Single-leg deadlift
Hold a dumbbell (or other heavy object) in your hands and stand on one leg. Inhale, slowly lower the dumbbells along your thighs to the position below your knees while holding your back, exhale and stand up to return. Tighten your hips at the top of the movement. Repeat the movement 12-15 times on each side for a total of 4 sets. Rest 30-60 seconds between sets.
Lie on your back and raise your hips with one leg
Lie on your back, bend your right leg, and place your left leg on your right leg. Place both hands, palms down, at your sides. Slowly lift your hips upwards and tighten your gluteal muscles as much as possible until your back is straight. Repeat after restore. Do 3 sets on each side, about 20 times each.
Lend over, bend your knees and raise your legs
Land your hands and knees on the ground, with the knee joints at 90 degrees. The movement begins with a single-leg raise, with the heel pointing straight up but keeping the knee angle the same. When your thighs are raised to their highest point, they are exactly parallel to the ground. Don't move too fast and tighten your glutes. 3 sets of 20 reps per side.